6161 E Main St
Farmington, NM 87402
(505) 801-9603

WOD 01/28/16

January 28, 2016

WOD: “Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be performing 3 rounds. The stations are:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/45 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/45 pounds (Reps)
Row: Calories

 The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post WOD mobility: Foam roller or lacrosse ball to length of hamstrings, 3-4 minutes each leg; then active hamstring stretch, 1-2 minutes; passive supine hamstring stretch on rig, 2 minutes each leg

11:00 am Strength class:
Lift: Box squats: 10 x 2: 55% bar, 25% band

6:30 pm Movement and Mobility Class:
Shoulder alignment, stability, and mobility: Protecting and optimizing your rotator cuff health

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